Welcome! This week I a bringing you delicious low-calorie meals to start your year off right. AIr fryer chick fil a sandwich and a low-calorie Zuppa Toscana soup, all recipes this week are under 350 calories. I will also show you low-calorie steel-cut oatmeal and how to jazz up your greek yogurt. All recipes listed below and nutritional content. Nutritional Content is based on what I use. I suggest always scanning your food into an app to count the calories of the food you are using.
Zuppa Tuscana Soup Recipe :
1 tablespoon of olive oil
1 pound of ground turkey or chicken or a low-fat Italian sausage( I use ground chicken)
1 medium onion
6 cloves of garlic
1 teaspoon of dried basil
1 teaspoon of dried oregano
1 teaspoon of dried thyme
1/2 tsp of crushed red pepper (optional)
4 to 5 medium russet potatoes
4 cups of chicken broth
2 cups of 1 percent milk
1/2tp of salt
4 cups of kale
Serving Size
6 servings per batch of soup
Calories : 299
Total Fat : 6 grams
Total Carbohydrates : 32
Protein : 27 grams
Kale Salad
6 to 8 cups of kale
1/2 cup Brown Spicy Mustard
1/2 cup Sugar Free Syrup
Lemon Juice about 1/4 cup
Walnuts or your favorite nut
Dried Golden Berry Mix or your favorite dried fruit
Calories :
Based upon 8 servings per batch, and 1 tablespoon of walnuts, 1 Tablespoon of golden berry blend,
Calories: 110
Total Fat: 4.2 grams
carbohydrates : 12.3 grams
Protein: 3.1 grams
Chick Fil A Air Fryer Chicken
About 7 big chicken breasts
2 cups of buttermilk
2 cups of pickle juice
Let them soak for a few hours to marinate.
For Breading :
1 cup of flour
1 tablespoon of your favorite sweetener
1 tsp of garlic powder
1 tsp of paprika
1 tsp of salt
1/2 tsp of pepper
oil spray of some type
Put your air fryer to 400. Cook on each side for about 9 minutes.
Calories for chicken only. I did find 50 calorie buns that were delicious.
Calories for a 4oz portion of chicken, This includes breadcrumbs about 1/8 of a cup(which its probably less, pickle juice, buttermilk, and a 1/2 tablespoon of oil ( which is also probably less)
1 portion :
Calories: 300
Total Fat: 11 grams
Total Carbohydrates: 7.6
Protein: 38.8 grams
Steel Cut Oatmeal Cooked
2 cups of steel-cut oatmeal
6 cups of water
2 cups of skim milk
Calories for an 8 oz serving
Calories: 169
Total Fat: 2.5 grams
Total Carbohydrate: 28.5 grams
Protein: 8.3 grams
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About Me: Hello and welcome !! My name is Sonia and I am a stay at home mom to two teenagers. I have been married for over 21 years to the love of my life. My husband is a professional chef. My background is in education and kinesiology. On my channel, I hope to share my knowledge with you about cooking, fitness, family, and fun. My daughter also likes to come on sometimes and teach you a little ASL and show us a little glimpse into a teenager’s deaf/visually impaired life. I love life and want to bring you something every week to enhance yours !!
#lowcaloriefoods #airfryer